Ask the Expert: Fitness #5

Q: Do I still have to strength-train if I do Pilates or yoga?


A: Yes. Yoga and Pilates are great compliments to traditional strength-training exercises because they target the abs and core muscles more effectively than do weights. But they do not offer enough resistance to increase muscle and build bone mass - important goals for women over 40 years old.

A mix is best: tag a little strength-training onto the end of your yoga or Pilates workouts 2-3 times a week.

Ask the Expert: Fitness #4

Q: Will I burn more fat if I exercise on an empty stomach?

A: Yes, but don't expect any fat-melting miracles. When you exercise, your body burns both fat and carbohydrate calories. Recent studies show that working out on an empty stomach might burn a few more fat calories than when you work out an hour or two after eating - but total calorie burn is about the same.
And, based on research so far, that's what really counts when it comes to fitting into a smaller size. What scientists don't know yet is whether an increase in fat burn alone could help you lose weight faster or shed more pounds over time. So the choice about when to eat is really yours.

For some, doing a 30-45 minute low-intensity workout on an empty stomach is no problem, but they often find the need to fuel up for longer workouts or something with higher intensity. To determine what is right for you, try this experiment: Eat a snack of about 200 calories - like a banana and peanut butter, whole grain crackers and low-fat cheese, or an energy bar - 1-2 hours before you exercise and then note how you perform.

How long can you go before you feel tired? Can you pick up the intensity? The next day, work out without eating and note any differences. Exercising on an empty stomach can backfire by decreasing your calorie burn if you're too tired to complete your workout or slack off during it.

Ask the Expert: Fitness #3

Q: I have recently started to walk as well as do step aerobics and weight training. When I walk, I get shin splints. What can I do to prevent them?

A: We applaud your newfound enthusiasm for exercise! Aerobic activity - both moderate and vigorous - combined with strength-training is the best recipe for a strong, healthy body. As you have already discovered, however, diving headfirst into an exercise routine, especially if you've been sedentary for awhile, can lead to some overuse aches and pains, simply because your body isn't yet properly conditioned for the challenge. You can avoid most of these aches and pains by following a few simple steps:

• Start warm and limber. Like taffy, muscles are brittle when cold and pliable when warm. Exercise lightly to break a sweat, stretch and then start your activity.
• Add variety. Alternate activities to avoid overusing specific parts of your body.
• Alternate intensity. If you worked out hard yesterday, go easier today. Give your body one day of rest each week.
• Listen to your body. If you feel pain, especially in your joints, see a sports medicine doctor.

Shin Split Rx: Shin splints, a pesky, recurring problem, show up as pain along the front inside of your shin, which flairs up after you increase your exercise. They are the result of inflammation of the muscles and tendons in that area. To resolve shin splints, apply ice for 20 minutes twice a day. Reduce walking to a level where you do not get pain. Then increase your walking time gradually - no more than 10% a week.

Ask the Expert: Fitness #2

Q: I keep hearing that bananas are good for people who exercise. Why is this?

A: Bananas are a great way to fuel your body before or after exercise. They contain natural sugars for sustained energy (very important for exercise), plus a satisfying amount of fiber, for approximately 100 calories. They are rich in vitamin B6, which regulates blood glucose levels and keeps your moods at an even keep. They're also a good source of potassium, which helps to enhance alertness, prevent muscle fatigue and control high blood pressure. And bananas are available fresh year-round, so they're never out of season. In addition, they come in their own package, making them easy to take with you. This tasty tropical fruit has other benefits, too. Bananas are rich in tryptophan, the amino acid that helps your body make serotonin, the neurotransmitter associated with relief from depression, anxiety and sleep disorders.

Ask the Expert: Fitness #1

The Mettler Center Open House is still going on until September 25 so make sure to stop in if you are not a member already (and if you are a member, tell your friends!). There is NO JOINING FEE for new members - a very rare opportunity! If you are thinking about joining and getting your fitness routine back on track, now is the time to join!

This week continues our "Ask the Expert" series. The remainder of the schedule is as follows:

• Week 2 (September 19-23): Fitness
  
• Week 3 (September 26-30): Weight Loss
  
• Week 4 (October 3-7): General Health

If you missed last week, that's okay - just check out our previous posts! These questions come from everyday people to Prevention magazine, one of the leading health magazines today. Each question is answered by one of their many expert panelists. We selected some of the most interesting questions - unique concepts that you may have thought of, but never sought out to find an answer.

As we said last week, let us know if you have a specific question for one of our staff members (see a directory of Mettler Center staff here) and we will get your question answered! This is a blog for YOU, so let your voice be heard!

Ask the Expert: Fitness #1
Q: I have been avoiding exercise for years. At age 50, is it just too late?

A: Never! Whether you're starting your first exercise regimen or getting back into fitness after a long hiatus, no matter your age, the first step is the most important: tune in to your body. People who are inactive are people who aren't in touch with how their body feels and what it can and cannot do. Start slowly, especially if you have gained weight with age or developed arthritis in your joints.

It is a good idea to check with your doctor before starting any exercise program. you need to know how much exertion is appropriate for your heart and joints. Then ease into exercise to give your body time to get used to movement.

Proper clothing and shoes are essential. Loose garments can trip you up or catch on exercise machines. Tight garments can impede circulation. If you're walking early in the morning or after dark, be sure to wear light colors and reflective gear. And treat your feet to the best pair of walking or running shoes you can afford.

Warming up and cooling down are especially important as we age. You can warm up by walking briskly or by working out at a low intensity on any cardio machine. Cooling down helps your heartbeat to return to its resting rate. Conclude your exercise session by moving at a gentle pace for at least 5 minutes. Drinking plenty of water is vital. If you're moving more, your muscles and joints need extra hydration. Try drinking 4-6 ounces of water for every 15 minutes of exercise. If you're going for a long walk, take a water bottle with you.

Make sure that you're using good form when you exercise to protect your muscles and joints. Group exercise classes can show you the right way to strengthen and tone your muscles without stresses and strains. Check out our complete list of group exercise classes at Mettler Center!

If you work out a home with exercise programs on DVDs, pay attention to how the moves are demonstrated and described. Or consider working with a certified personal trainer - they can often diagnose and correct poor form in a single session.

Gasping for breath is a sign that you're working too hard. Aim instead for a "happy zone." In the happy zone, also known as the cardio zone or fat-burning zone, you're working a little harder than just strolling to the mailbox. You're breaking a sweat and you're breaking with your mouth open so you can get all that oxygen to your muscles. But you're also moving at a pace that you can sustain for at least 10 minutes or longer.

Finally, always stop if you feel pain. Pain is a strong, clear message from your body. So listen to it! A little achy soreness or tiredness is fine, but if it doesn't go away in a few days, you have pushed yourself too hard - ease up a bit!

Ask the Expert: Nutrition #5

Q: I like having a few frozen meals at the ready for when I work late. Which ones are the best?


A: To help guide your choices, check out the Nutrition Facts label. Ideally, you want up to 500 calories, no more than 15 g of fat (5 g or fewer saturated), no trans fat and less than 700 mg of sodium.

Today, there are lots of delicious entrees that fit the bill. Some of the best include Lean Cuisine Chicken In Peanut Sauce and Amy's Vegetable Lasagna; each is hearty, healthy and flavorful. Need to keep your energy up post-dinner? Add a sprinkling of nuts or 1/2 cup of beans to your meal or choose an entree that contains around 20 g of protein (many Lean Cuisine Dinnertime Cuisines do).

One warning: If you're turning to frozen foods most nights, eat an additional side of veggies or a bowl of fruit for dessert to get fiber, antioxidants and other nutrients.

Ask the Expert: Nutrition #4

Q: Is it okay to fast most of the day and then eat just one big meal?


A: No, it is not. "Your body needs to be refueled throughout the day," explains Patty Kirk, RD, nutritionist at The Cooper Clinic in Dallas, Texas. "Eat just one meal and you'll be dragging most of the time." And when you consumed 50 g of fat at one sitting - easy to do at one big meal - your arteries lose flexibility for the next 4 hours, a period of time that one researcher has described as a "heart attack danger zone." Eat three meals a day or a series of mini-meals on a regular basis.

If you are interested in trying a mini-meal diet, here is a sample day that you may want to try (based on a 1,800-calorie diet):

• 7:30 am - 1/2 cup unsweetened juice; 1 slice whole wheat toast with 2 tsp margarine and spreadable fruit; 1 hard-boiled egg (Nutrition Total: 320 calories, 44 g carbs, 10 g protein, 12 g fat)
• 10 am - 2 oz of natural cheese thinly sliced on 4 saltine crackers; 1 piece of fresh fruit; water/tea (Nutrition Total: 325 calories, 59 g carbs, 15 g protein, 19 g fat)
• 12:30 pm - 2 oz of turkey breast on whole wheat bagel with lettuce leaf and 2 slices of fresh tomato with 1 tablespoon of spicy brown mustard; 1 medium banana; 1/2 cup of 1% milk or soy milk (Nutrition Total: 405 calories, 76 g carbs, 18 g protein, 3 g fat)
• 3 pm - 1/2 cup of sugar free pudding; 4 vanilla wafers; 1/2 cup of 1% or soy milk (Nutrition Total: 211 calories, 30 g carbs, 7 g protein, 7 g fat)
• 6 pm -2 oz falafel with whole wheat pita halves; 1/2 cup broccoli; water/tea (Nutrition Total: 386 calories, 60 g carbs, 16 g protein, 12 g fat)
• 8 pm - 1 oz almonds; 1/2 cup unsweetened juice (Nutrition Total: 222 calories, 20 g carbs, 6 g protein, 14 g fat)

Ask the Expert: Nutrition #3

Q: Does slow cooking hurt food's nutritional value?

A: Yes and no. Some nutrients - especially delicate ones like vitamin C - will be lost the longer you cook food. But most of the vitamins that leach out of the vegetables during slow cooking are retained in the liquid, which is usually consumed as part of the meal. Another advantage of slow cooking: Most recipes don't call for added fat, saving you calories.

For some great, healthy slow cooker recipes, check out this article from Cooking Light magazine. See one of our favorites below!

Pork Roast with Three-Mushroom Ragout
Prep Time: 15 minutes
Cook Time: 8 hours
Total Time: 8 hours, 15 minutes
Servings: 5 (3 ounces pork, 1 cup sauce, 1 cup noodles)

Ingredients

• 1 (3 1/2-ounce) package shiitake mushrooms
• 1/4 cup all-purpose flour
• 1 cup canned crushed tomatoes, divided
• 2 tablespoons chopped fresh (or 2 teaspoons dried) thyme
• 2 (8-ounce) packages button mushrooms, cut in half
• 1 (8-ounce) package cremini mushrooms, cut in half
• 1 large onion, cut into 8 wedges
• 1/2 ounce sun-dried tomatoes, packed without oil, quartered (about 6)
• 1 3/4 pounds boned pork loin roast
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 5 cups cooked medium egg noodles (about 4 cups uncooked pasta)

Directions

1. Discard shiitake mushroom stems; cut caps into quarters
2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, 1/2 cup crushed tomatoes, and thyme in an electric slow cooker; stir well with a whisk. Add all mushrooms, onion and sun-dried tomatoes.
3. Trim fat from pork. Sprinkle pork with salt and pepper; place on top of mushroom mixture. Pour 1/2 cup crushed tomatoes over pork. Cover with lid; cook on high heat for 1 hour. Reduce heat setting to low; cook 7 hours. Remove pork from slow cooker; cut into slices. Spoon pork and sauce over noodles.

Nutritional Information:
460 calories, 11.2 g fat, 6 g fiber

Ask the Expert: Nutrition #2

Q: What's the most important dietary change the average 40-plus woman can make?


A: Cut calories. Your metabolism slows as you get older; to stay the same weight, you need 50-100 fewer calories daily per decade, on average (if you consumed 1,700 calories a day at age 30, for example, you need about 1,600 at age 40, assuming your activity level remains the same). Maintaining a healthy weight is one of the most important things you can do for your health - many studies show that being overweight or obese can increase your risk of a number of conditions, including diabetes, heart disease, osteoarthritis and some forms of cancer.

Ask the Expert: Nutrition #1

First of all, this week launches the Mettler Center Open House (September 10-25). During these 15 days, there is NO JOINING FEE for new members - a very rare opportunity! If you are thinking about joining and getting your fitness routine back on track, now is the time to join! If you are already a member, make sure to tell your family and friends!

For the next 4 weeks on The Mett, we will be featuring an "Ask the Expert" series. Each week will be a different topic - see the schedule below:

• Week 1 (September 12-16): Nutrition
  
• Week 2 (September 19-23): Fitness
  
• Week 3 (September 26-30): Weight Loss
  
• Week 4 (October 3-7): General Health

These questions come from everyday people to Prevention magazine, one of the leading health magazines today. Each question is answered by one of their many expert panelists. We selected some of the most interesting questions - unique concepts that you may have thought of, but never sought out to find an answer.

Over the next 4 weeks, we invite you to ask YOUR questions on the blog! At Mettler Center, we have a large team of certified health, fitness and nutrition professionals. Let us know if you have a specific question for one of our staff members (see a directory of Mettler Center staff here) and we will get your question answered! This is a blog for YOU, so let your voice be heard!

Ask the Expert: Nutrition #1
Q: I've been drinking 100% grape juice for years because I read it's good for your heart. But now I heard it has too much sugar. Should I stop?
A: Keep sipping your grape juice. Research continues to find that 100% dark purple grape juice contains antioxidants that may protect the heart by keeping blood vessels flexible for healthy circulation and reducing the risk of clots and heart attacks. Just keep portions to around 4 ounces each day (about 75 calories and 18 g of naturally occurring sugar). Remember, drinking grape juice is only one small step - your heart also needs regular exercise and a balanced diet rich in fruits, vegetables, whole grains, nuts, beans, fish and low-fat dairy. Bottoms up!

Health Food Fake-Outs #7-8

7. Low-fat Cookies
Do you remember the SnackWell's craze? Low-fat cookies are still popular and many dieters think they can indulge guilt-free. The problem is taht most of these snacks are made with extra sugar, which means they often have just as many calories as the full-fat version, if not more.

Smarter Substitute: Oatmeal Cookies
These are a great way to indulge a cookie craving while also getting whole grains. Not all are created equal, though: Skip those made with high-fructose corn syrup, white flour and butter in favor of varieties made with honey or can juice, whole wheat flour and oil.

Health Bonus: Lower Cholesterol
The fiber found in oatmeal keeps your body from absorbing bad cholesterol.


Try: Kashi TLC Cookies
One cookie has 130 calories, 1.5 g saturated fat, 4 g fiber

8. 100-Calorie Snack Packs
You might want to skip these if you are trying to lose weight. A recent study showed that people may eat more food and calories if the portions are presented in small sizes and packages. With smaller serving sizes, study participants didn't feel the need to regulate their intake, so they ate more than one portion before feeling satisfied.

Smarter Substitute: A small serving of almonds
Their healthy monounsaturated fat, fiber and protein will tide you over until your next meal.

Health Bonus: Stronger bones
Almonds are an excellent source of bone-building magnesium, as well as the immune-boosting antioxidant vitamin E.Try: Blue Diamond Natural Oven Roasted Almonds
A one-ounce serving has 160 calories, 1 g saturated fat, 3 g fiber.

Health Food Fake-Outs #5-6

5. "Calorie-free" Spray Butter
Even though some spray butter claims to be "calorie-free," labeling law allow products with fewer than 5 calories per serving to claim to have zero calories. So, while one spritz may be inconsequential, the whole bottle could have as much as 900 calories.

Smarter Substitute: Spray-it-ourself olive oil
In this case, a bit of real fat is more healthful and flavorful - and within a reasonable calorie range if you watch your portions. Investing in an olive oil mister ensures you don't put on too much.

Health Bonus: Decreased inflammation
Olive oil lessens inflammation throughout the body, which helps your heart and lowers cancer risk, thanks to monounsaturated fatty acids.

Try: Misto olive oil sprayer
Find one at any kitchen store for just about $10.

6. Nonfat Salad Dressing
Fat-free salad dressings are often packed with sugar - so your dressing may be loaded with calories. Ironically, a salad without fat is not living up to its potential. "You need a little fat to absorb vitamins A, D, E and K and other nutrients," says Katherine Tallmadge, RD, spokesperson for the American Dietetic Association.

Smarter Substitute: Oil-based salad dressings
You'll get good-for-you fats instead of the saturated fats found in some creamy dressings. look for ingredients like olive oil, vinegar and herbs.

Health Bonus: Vision protection
As many as five times more carotenoids - antioxidants that are essential for eyesight - are absorbed when salads are consumed with fat rather than with no fat. Try: Newman's Own Olive Oil and Vinegar Dressing
Two tablespoons have just 150 calories, 2.5 g saturated fat and 0 g fiber

Health Food Fake-Outs #3-4

3. Light Ice Cream
Light ice cream can have fewer calories than regular, but there is no guarantee. Take Haagen-Dazs de Leche light ice cream: with 220 calories per 1/2 cup serving, it's still higher in calories than the average full-fat ice cream, which has around 140 calories per serving. What's more, some light ice creams can lack the rich taste you crave, so you're less satisfied and may be inclined to eat more than one serving.

Smarter Substitute: Dairy-free ice cream Soy and coconut milk ice creams may save you a few calories, and they have a creamy, satisfying texture.

Health Bonus: Digestion-friendly fiber Some dairy-free ice creams are made with chicory root, a natural source of inulin, a prebiotic fiber that can increase healthy bacteria in the gut and help the body absorb calcium and iron. Try: Turtle Mountain Purely Decadent One serving (1/2 cup) of vanilla has 150 calories, 7 g saturated fat, 6 g fiber. It's made with coconut milk, but studies show that the saturated fat in coconut may not raise cholesterol like the saturated fat in butter and meat.

4. Diet Soda
In a 2008 study, researchers linked drinking just one diet soda a day with metabolic syndrome - the collection of symptoms including belly fat that puts you at high risk of heart disease. Researchers aren't sure if it's an ingredient in diet soda or the drinkers' eating habits that cause the association.

Smarter Substitute: Flavored seltzer water
It has zero calories and is free of artificial sweeteners, but provides fizz and flavor. Beware of clear sparkling beverages that look like seltzer, but contain artificial sweeteners; they are no better than diet soda. You can also try a sparkling juice; we recommend watering it down with seltzer to stretch your calories even further.

Health Bonus: Hydration (without chemicals)
Water is essential for nearly every body process.

Try: Your grocery store's low-cost seltzer brand
The taste is the same as the bigger name brands, and it costs a lot less.

Health Food Fake-Outs #1-2

Even if you haven't bought full-fat mayo or sugary soda in years, you may still be getting duped into less-than-healthy food choices at the supermarket. From a distance, some foods seem like healthful choices because of the way they're packaged or labeled. "But just because a product's marketing gives if an aura of health doesn't necessarily mean it is good for you," says Janel Ovrut, MS, RD, a Boston-based dietitian.

We will give you 2 different "health food fake-outs" each day this week, plus smarter swaps that up the nutritional ante and still give you the flavor you crave. Let us know what your favorite swaps are too!

Health Food Fake-Outs #1-2

1. Baked Potato Chips
Yes, they are lower in fat. But they are still high in calories and low in nutrients, with little fiber to fill you up.

Smarter Substitute: Popcorn
You will get the salt and crunch of chips plus fiber and around 65% fewer calories per cup. Look for oil-free microwave popcorn or brands that are air-popped or popped in healthful oils such as olive or canola.

Health Bonus: Heart-healthy whole grains
Adults who eat popcorn take in as much as 2.5 times more whole grains than people who do not, according to a recent study published in the Journal of the American Dietetic Association.

Try: Good Health HalfNaked pre-popped pocorn, made with olive oil
One serving (4 cups) has 120 calories, 0 g saturated fat, 4 g fiber

2. Gummy Fruit Snacks
Although these products may contain some juice, they're usually nothing more than candy infused with vitamins. They also contain high fructose corn syrup, which is linked with obesity, and heart-unhealthy partially hydrogenated oil.

Smarter Substitute: Fresh or dried fruit
Both are packed with filling fiber, which you will miss if you go with the gummy snacks.

Health Bonus: Cancer-fighting antioxidants
Real fruit is loaded with immune-boosting nutrients that fruit-flavored snacks could never mimic. A recent Greek study found that women who ate the most fruits and vegetables were the least likely to develop any type of cancer.
Try: Peeled Snacks Fruit Picks dried fruit
One serving (1 bag) of Go-Mango-Man-Go has 120 calories, 0 g saturated fat, 2 g fiber

Heart Health Help #5: Sugar Shock

Americans are eating about three and a half times as much sugar as we should, according to the American Heart Association, which has issued guidelines for managing weight and reducing the risk of heart disease. For women, the limit is 6 1/4 teaspoons (100 calories) of added sweeteners a day (natural sugar, such as those found in fruit, are okay). Make sure to read labels; even "healthy" products can be loaded with sugar. See our healthy swaps below for some surprising sugar-laden culprits.

INSTEAD OF...1 container (10.75 ounces) Campbell's Soup at Hand Creamy Tomato (6 teaspoons sugar)...

TRY...1 cup (8 ounces) Imagine Creamy Tomato Soup (1 3/4 teaspoons sugar).

INSTEAD OF...1 1/4 cups Kellogg's Smart Start Maple Brown Sugar (4 1/4 teaspoons sugar)...

TRY... 3/4 cup Wheaties cereal (1 teaspoon sugar).

INSTEAD OF...Lean Cuisine Sun-Dried Tomato Pesto Chicken (2 1/2 teaspoons sugar)...

TRY...Smart Ones Three Cheese Ziti Marinara (1/2 teaspoon sugar).

INSTEAD OF...2 Nutri-Grain Cinnamon Waffles (2 1/2 teaspoons sugar)...

TRY...2 Van's Belgian Multigran Waffles (3/4 teaspoon sugar).

INSTEAD OF...2 tablespoons Wish-Bone Red Wine Vinaigrette Dressing (2 teaspoons sugar)...

TRY...2 tablespoons Kraft Seven Seas Red Wine Vinaigrette Dressing (1/2 teaspoon sugar).

Heart Health Help #4: Go Greek

A big belly can spell big trouble for your heart. But following a Mediterranean diet may help, a new study suggests. When 90 people with belly fat were advised to eat meals consisting of whole grains, plenty of produce and healthy fats from olive oil, fish and nuts, along with low-fat dairy foods, those who closely followed the plan showed improvement in a key heart-risk measure: endothelial function. The endothelium is the lining of the blood vessels; when it is unhealthy, it can stiffen and become susceptible to heart attack, causing damage. Keeping the lining more flexible lowers your risk.

To incorporate the Mediterranean diet into your weekly meal rotation, we have provided a list below of some of our favorite Mediterranean-inspired dishes. Just click the link to view the recipe. They are all easy to prepare and sure to please the entire family!

Appetizers & Side Dishes

• Roasted Eggplant & Feta Dip
• Butternut Squash Pilaf
• Warm Arugula Bread Salad

Main Dishes

• Fish Couscous with Onion T'faya
• Turkish Style Pizza
• Salmon Panzanella

Dessert

• Apricot-Bulgar Pudding Cake with Custard Sauce
• Italian Hazelnut Cookies
• Greek Yogurt Cheesecake with Ouzo-Poached Figs